Dairy foods are accessible, affordable, taste great, come in a number of varieties and provide a unique nutrient profile that can help make eating better easier and more enjoyable.
Dairy foods like milk, yogurt and cheese are fundamental to good nutrition. Eating a balanced diet with a variety of foods to get essential nutrientsĀ is important to maintain healthy gut and immune function and optimize overall wellness.
![Milk's thirteen essential nutrients: calcium, protein, phosphorus, pantothenic acid, potassium, niacin, selenium, riboflavin, iodine, zinc, and Vitamins D, A, and B 12](https://www.wadairy.org/wp-content/uploads/2020/04/milk-13-essential-nutrients-wadairy-1024x298.png)
These nutrients help our bodies function properly. For example:
- Protein helps build and repair muscle tissue
- Calcium and vitamin D help build and maintain strong bones and teeth
- Protein, zinc, selenium and vitamins A and D help support a healthy immune system.
Milk also contains B vitamins, which can help your body convert food into fuel:
- Vitamin B-12
- Riboflavin (B2)
- Pantothenic acid (B5)
- Niacin (B3)
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![one serving of milk contains 13 essential nutrients](https://www.wadairy.org/wp-content/uploads/2021/05/13-nutrients-in-milk-infographic-2021.png)